Tag: wellness

  • Nurture meaningful connections

    Nurture meaningful connections

    Nurture meaningful connections

    Find the way back to relationships

    Although the beginning of the pandemic may feel like a lifetime ago, the lessons we learned from that time are important to remember—namely the significance of collective resilience. Above all else, we acquired a deeper appreciation for nurturing connections, upholding the belief that being socially connected keeps us safer, healthier, and happier.

    Individual impacts

    There’s no doubt the pandemic made many of us a bit jumpy. Although we suffered collectively, the effects on various population groups have differed.

    “It’s important to acknowledge that people’s experiences of the pandemic had a lot to do with their life situation and the resources they had available to them, including the basics,” says David Gomes, life coach and mindfulness teacher. In general, women and parents experienced a heavier burden.

    Generation “this versus that”

    Like it or hate it, referring to different generations as X (born in the ’60s and ’70s), Y (millennials born in the ’80s and ’90s), and Z (post-millennials, born in 2000 and after) makes it easier to understand the impact of the global phenomenon that shook us all.

    Being able to navigate through the digital world with ease came in handy for the Y and Z generations, but it was hardly enough to make up for the loss of in-person socializing. Life milestones, such as graduation ceremonies, weddings, and celebrations of life, were put on hold.

    “Young people, especially, found themselves challenged by the pandemic, because it came at a time when they were stepping out into the world, having to find jobs and a way forward, which is something their parents didn’t have to contend with,” says Gomes.

    Screens to the rescue?

    It’s complicated. We know extensive use of screens is detrimental to our well-being. It can get in the way of being present; it can affect our sleep and shred our focus, which affects work productivity. But throw in a pandemic, and we’re suddenly relying on screens for most of our human interactions—from work and family online chats to dating and exercising.

    “Humans have always gathered around in a circle to tell stories, to celebrate, and to be with each other; it’s in our DNA,” says Gomes. The screens, love them or hate them, provided a relief from solitude during a time when we needed it the most.

    Mindfulness tools

    Life is the sum of many changes, most of which we have no control over—and the recent pandemic is proof of that. “Many of us don’t like change, so we try to keep things stable,” says Gomes.

    Developing coping skills, such as becoming mindful of transitions, can help reduce the anxiety often associated with life events, pandemic included.

    “Life is an endless series of transitions,” says Gomes. “[The pandemic] reminded us of the sacredness of being able to be outside and connecting with our fellow humans.”

    By Daniela Ginta, MSc, NNCP

    Article Courtesy of Alive Magazine

  • Got 15 minutes?

    Got 15 minutes?

    Got 15 minutes?

    Get active this fall!

    MAs the days shorten and the weather cools, physical activity often falls by the wayside, and we retreat indoors to curl up with a book or binge-watch a few shows. But the end of summer doesn’t have to mean the end of your fitness routine. Here’s how to keep moving.

    “We come off this high at the end of summer thinking, ‘I’m always going to feel this good!’” says wellness expert Sonia Jhas. “And then we hit this slump that starts, quite insidiously, in the fall.” By accepting that fall may shift how we feel, she says, we can plan ways to stay active and motivated—before colder weather hits.

    Embrace mini-workouts

    While you can get exercise by hitting the gym for an hour or going for a long run, smaller amounts of physical activity count too.

    Research shows that multiple five- to 15-minute bouts of movement throughout the day offer similar fitness benefits to a single longer session. With vigorous activity, health benefits start to accumulate at just 15 to 20 minutes per week.

    But activity doesn’t have to be vigorous. Mini-workouts of any intensity “can build to more of a routine and a better foundation,” says Jhas.

    Use what you have

    One of the great things about physical activity is it doesn’t require much equipment. Jhas recommends starting with just a few tools, such as free weights and a floor mat. Then, she says, it’s about doing movements that help build strength and boost your metabolism.

    For strength, try bodyweight exercises such as push-ups, squats, and pull-ups. Add in some burpees, jumping jacks, or mountain climbers for more cardio.

    You can also challenge yourself with everyday objects: cans of soup or a jug of laundry detergent for weights, a towel as a resistance band, or stairs for incline push-ups.

    Keep in mind that all movement counts, so if you want, clean your garden, play in the backyard, rake leaves, or learn line dancing.

    Get outside in nature

    While a home gym can keep you moving, Jhas also encourages people to get outdoors. “It may not be the same [amount of] exercise you were getting during the summer, but you can still maintain a positive relationship with being outside.”

    Focus on daily movements

    Here is some inspiration for moving throughout the week.

    Weekdays

    • Warm up, work out, and stretch.
    • Briskly walk to/from work or school and during lunch.
    • Break up periods of sitting with walking, yoga, and squats.
    • Walk during phone calls.
    • Do gentle stretches while reading or watching a show.

    Weekends

    • Get outside with family or friends for a hike, bike ride, or quick game.
    • Park farther away when shopping.
    • Pick your own apples or pumpkins.
    • Try a walking tour, dance party, bowling, or laser tag.
    • Briskly walk with family or friends before dinner.
    • Wind down in the evening with gentle stretches.

    By Shawn Radcliffe

    Article Courtesy of Alive Magazine

  • Nurture your self-awareness

    Nurture your self-awareness

    Nurture your self-awareness

    Tap into your hidden potential

    Most of us can describe ourselves reasonably well, including our strengths, weaknesses, likes, and dislikes. But a recent Harvard Health study concluded that only 10 to 15 percent of their research group knew themselves as well as they believed they did. Let’s see what we can do to shift that, and tap into your hidden potential!

    What is self-awareness?

    Self-awareness can be described as the ability to be self-reflective. This involves being able to do the following:

    • observe your sensations, thoughts, feelings, and behavior
    • discern patterns and themes
    • recognize your impact, both actual and potential

    What are the benefits?

    Increased self-awareness can lead to many benefits:

    • better understanding of your reactions
    • increased attunement to physical and emotional health
    • improved ability to see choices and make decisions
    • increased ability to maximize your energy and time

    Where to begin

    Self-awareness can begin with noting sensations—the experience of walking barefoot, a subtle yet persistent headache, a breeze brushing your skin, the taste of a sour fruit. Our bodies are continuously offering information about our physical and emotional state.

    Breath

    There are countless breathing techniques available with which you can experiment. Find what works for you with respect to grounding, ease, increased awareness, and sustainability. The bonus is that all of these approaches can reduce physical symptoms of stress and anxiety, increase relaxation, and strengthen immune system response.

    Reflection

    Reflection means the conscious observation of your life, all the way from the meaning of existence to the discomfort of a hangnail. However, once we become aware of something, especially if it’s concerning, we humans tend to leap to apologizing, blaming, or fixing, without actually reflecting. For true reflection, it’s most helpful to hold off on action and first really take in what you’re observing. From this place, you can be responsive rather than reactive.

    Shadow

    Shadow is any aspect of ourselves that we do not know or acknowledge. Consider something you dislike in others, something you’ve been criticized for, or something you’re shy to talk about. Acknowledging your Shadow parts can be freeing.

    Meditation and prayer

    You can explore numerous spiritual paths and wisdom traditions to support this journey. They tend to share common foundations—self-knowledge, compassionate inquiry, kindness, and self-responsibility. This type of practice can enhance your awareness of being part of something greater or beyond your individual being.

    Feedback

    Regardless of how rigorously we attempt to understand ourselves, there will always be aspects we do not see. This is where feedback can help us, so long as we’re game to hear what folks have to say.

    We all have blind spots, and those around us may have observations that can shed light on them. A tip is to receive feedback as information to consider, rather than criticisms or compliments. There may be some hidden gems!

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Budget-friendly and high-protein

    Budget-friendly and high-protein

    Budget-friendly and high-protein

    Recipes for rising food costs

    “Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.

    Anytime Egg and Bean Casserole

    For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table.
    Protein power: Yes, food inflation has also hit the egg carton, but eggs are still good-value protein. Beans are an ultra-nutritious plant-based protein that fits into all budgets.
    Print Recipe Pin Recipe
    Servings: 6
    Ingredients Method Notes

    Ingredients
      

    • 4 cups 1 inch cubes of crusty bread
    • 2 teaspoons grapeseed oil or avocado oil
    • 1 small yellow onion diced
    • 2 cups chopped cremini or button mushrooms
    • 1 large red, orange, or yellow bell pepper seeded and diced
    • 3 plum (Roma) tomatoes seeded and diced
    • 1 teaspoon dried oregano
    • ½ teaspoon salt divided
    • 4 cups baby spinach
    • 2 cups canned or cooked black beans
    • 10 large eggs
    • ⅔ cup half-and-half cream, or milk
    • 1 cup shredded cheddar cheese plus more for topping
    • ¼ teaspoon black pepper

    Method
     

    1. Grease 9 x 13 inch baking dish or line with parchment paper. Place bread cubes in bottom of dish.
    2. In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.
    3. In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.
    4. Preheat oven to 375°F.
    5. Bake casserole for 40 minutes, until edges are crisp and center of casserole is set.

    Notes

    Each serving contains: 391 calories; 25 g protein; 20 g total fat (9 g sat. fat); 29 g total carbohydrates (5 g sugars, 8 g fiber); 547 mg sodium
     

    Whipped Cottage Cheese Breakfast Bowls with Peanut Granola

    Whipped cottage cheese is a light, fluffy, smooth version of the curd-studded dairy and a delicious base for crunchy granola.
    Protein power: Cottage cheese has protein numbers on par with Greek yogurt but at a lower price point. Since peanuts are technically a legume, they supply higher amounts of protein than tree nuts such as almonds and are significantly less expensive.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 1 ½ cups rolled oats
    • ¾ cup unsalted shelled and crushed peanuts
    • ¼ cup dried coconut flakes
    • 2 tablespoons brown sugar or coconut sugar
    • 1 teaspoon cinnamon divided
    • ½ teaspoon ginger powder
    • ¼ teaspoon salt
    • 3 tablespoons melted coconut oil or mild-flavored oil such as grapeseed
    • 2 tablespoons maple syrup, date syrup, or brown rice syrup
    • 3 teaspoons vanilla divided
    • ½ cup raisins
    • 2 cups cottage cheese
    • 1 teaspoon orange zest

    Method
     

    1. Preheat oven to 250°F.
    2. In large bowl, toss together oats, peanuts, coconut, sugar, 1/2 tsp cinnamon, ginger, and salt.
    3. In small bowl, whisk together oil, syrup, and 1 tsp vanilla. Pour over oat mixture and mix well until everything is moist. Spread granola on rimmed baking sheet in an even layer. In preheated oven, bake for 40 minutes, stirring granola every 10 minutes. Stir in raisins and let cool to room temperature.
    4. To food processor, add cottage cheese, orange zest, 2 tsp vanilla and 1/2 tsp cinnamon; pulse a few times, then process until smooth.
    5. Divide cottage cheese mixture among serving bowls and top with granola. If you’re looking for a little sweetening, you can also top with a drizzle of local honey or pure maple syrup.

    Notes

    Each serving contains: 531 calories; 24 g protein; 31 g total fat (17 g sat. fat); 44 g total carbohydrates (26 g sugars, 5 g fiber); 615 mg sodium

    Lemony Fishcakes with Red Sauce

    If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce.
    Protein power: With up to 24 g of protein in a can, inexpensive sardines are a great way to get enough of this macronutrient for less cost.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    Fishcakes
    • 2 cups peeled, cooked, and cubed sweet potato
    • 3 3.75 oz cans sardines drained
    • 1 egg lightly beaten
    • ½ cup breadcrumbs
    • ½ cup finely diced red onion
    • 1 lemon zested and juiced
    • 1 tablespoon fresh thyme
    • ¼ teaspoon salt
    • 1 tablespoon grapeseed oil or avocado oil
    Sauce
    • ⅓ cup dry-packed sun-dried tomatoes
    • ½ cup roasted red pepper
    • 1 garlic clove peeled and chopped
    • ¼ teaspoon dried red pepper flakes

    Method
     

    1. In large bowl, mash together sweet potato and sardines. Stir in egg, bread crumbs, red onion, lemon zest, lemon juice, thyme, and salt. Shape mixture into 4 patties.
    2. In frying pan over medium-high, heat oil. Add fishcakes and cook for 4 to 5 minutes on each side, until golden brown crust forms.
    3. To make sauce, in blender container, place sun-dried tomatoes and 1/2 cup boiled water and let tomatoes soak for at least 15 minutes. Add roasted red pepper, garlic, and red pepper flakes to blender container and blend until smooth.
    4. Serve fishcakes topped with red pepper sauce.

    Notes

    Each serving contains: 339 calories; 22 g protein; 14 g total fat (2 g sat. fat); 31 g total carbohydrates (2 g sugars, 4 g fiber); 664 mg sodium

    By Matthew Kadey, MSc, RD

    Article Courtesy of Alive Magazine

  • Beat the relentless cold

    Beat the relentless cold

    Beat the relentless cold

    End the cycle

    When it comes to colds, most of us find solace in knowing that our sore throat or cough will be over quickly. But for some unlucky people, the prolonged suffering often called the “never-ending cold” may continue for weeks or months. Fortunately, these remedies and strategies might just help you feel back to normal in no time.

    The cold, harsh facts

    There are more than 200 viruses that cause colds, including rhinoviruses, coronaviruses, and respiratory syncytial viruses (RSV). The typical cold lasts one week but may last longer in children, the elderly, and those in poor health.

    The average adult gets two to four colds per year, while children average six to eight colds annually. Colds are typically characterized by congestion, coughing, reduced sense of taste and smell, runny nose, sneezing, and scratchy throat.

    Preventing colds

    It’s important to maintain a healthy lifestyle that promotes respiratory and immune health. There are some simple things you can do to help avoid getting colds:

    • Regularly wash your hands.
    • Avoid touching your eyes and nose.
    • Avoid smoking or vaping.
    • Exercise regularly.
    • Drink plenty of water or hydrating fluids.
    • Reduce sugar intake.
    • Eat plentiful amounts of vegetables.

    Treating the relentless cold

    If your suffering seems unending, consult a physician to determine whether other opportunistic infections, such as bronchitis or ear or sinus infections, may have taken hold. This is especially important if you suffer from a chronic condition like asthma. If you experience a high fever, ear pain, or unusually severe cold symptoms, it’s best to consult a physician.

    Chat with your primary health provider before trying any new supplement. Natural remedies that are thought to be hard-hitters against cold viruses include the following.

    • Curcumin. The yellow pigment that gives curries their signature yellow color has potent antiviral properties.
    • Echinacea. One of the most widely used herbs in the world, echinacea acts as an immune stimulant and antimicrobial agent.
    • Elderberry. This is an important traditional medicine, long used by the Indigenous peoples of North America.
    • Garlic. A culinary herb of choice and a popular traditional herb for the treatment of the common cold.
    • Ginger. Fresh ginger has long been used to ease the symptoms of the common cold.
    • Panax ginseng. Korean red (panax) ginseng has antiviral effects.
    • Quercetin. A type of flavonoid found in many fruits and vegetables, quercetin has been found, in cell studies, to be a potent antiviral agent, inhibiting viral replication of several respiratory viruses.
    • Vitamin C. Long-term supplementation with vitamin C has been shown to help shorten the duration of symptoms in those who are infected with respiratory viruses.
    • Vitamin D. Research over many decades has solidified the importance of maintaining adequate vitamin D levels for immune health to protect against viral infections.
    • Zinc. Important for the body’s ability to fight off viral and bacterial invaders, zinc is found in cells throughout the body.

    By Michelle Schoffro Cook, PhD, DNM

    Article Courtesy of Alive Magazine

  • Reboot your wellness routine

    Reboot your wellness routine

    Reboot your wellness routine

    It’s the perfect time of year

    For many, September represents a fresh start—in school, work, and a new season. This makes it the perfect time of year to revamp our wellness routines to better align with the needs of our bodies and minds.

    A new season

    This coming fall season demands different wellness supports, says Ashley Margeson, ND. We encounter two significant shifts in the fall, says Margeson: the drop in UV exposure, which can lead to plunging energy levels, and an increased pace of life.

    Adjusting your wellness routine for the needs of your season

    Margeson suggests looking at the foundations of what’s currently working in your life. She counsels her patients on approaching these cornerstones in the following areas.

    Sleep

    Keeping your bedtime and wake time consistent across the seasons means your circadian rhythm is consistent, which indicates your hormones are consistent as well. Creating a bedtime routine is one of the best things we can do in this area, says Margeson. That could involve drinking a cup of tea with a book, performing yoga, or stretching.

    Movement

    In this area, it’s important to think about how sustainable your movement routine is. For instance, a yoga class that involves a two-hour total commitment might not be as sustainable as 20 minutes a few times a week in your kitchen.

    Fueling

    This wellness cornerstone involves thinking about how much you need to eat for recovery and how you can make this work within your budget. Protein is critical here. Margeson says that fueling can be as simple as ensuring you ingest protein, greens, healthy fat, and fiber at most meals.

    Assessing your current wellness routine

    When assessing a wellness strategy, says Margeson, you should look at areas that aren’t working and where you have capacity to adjust. You’ll also want to build flexibility into your wellness plan. For instance, instead of planning each and every meal, try focusing on protein prep instead.

    Supplements for seasonal support

    Always check with your health care practitioner before trying a new supplement to make sure it’s right for you.

    SupplementHow it may help
    vitamin Dmay help provide support for mood, bones, and reducing inflammation
    probioticscan help improve the immune system
    elderberryhas been heralded for antioxidant, antidiabetic, anti-inflammatory, immune-modulating, and antidepressant properties
    vitamin Cmight help shorten the duration and decrease the severity of the common cold
    oil of oreganohas antibacterial, antioxidant; antifungal, antiviral, and potential cancer-preventive properties

    Sync with the season

    • Meditate on what you can be grateful for about the weather.
    • Journal about some of your favorite images of fall and winter.
    • Spend a moment experiencing the weather as it comes into contact with your skin. Pay attention to what arises in your mind and body in these moments.
    • Take a walk and collect a piece from nature—perhaps a leaf. Choose the piece that speaks to you and meditate on its beauty.

    By Carimé Lane

    Article Courtesy of Alive Magazine

  • Alternative therapies 101

    Alternative therapies 101

    Alternative therapies 101

    Discover optimal well-being

    We’re at a pivotal time in the wellness world. As we gain greater consciousness of our physical, mental, emotional, and spiritual needs, many of us are embracing alternative lifestyle practices, healing modalities, and technologies.

    Growing evidence shows the benefit of alternative therapies. As a naturopathic doctor, I’ve seen the remarkable changes that can occur when someone gets the right support at the right time. In some cases, people might have great nutrition, supplements, and stress management in place, but they don’t see the progress they’d like to. In my clinical practice, I’ve observed how incorporating some of the following alternative therapies can catalyze the healing response and facilitate significant change in how a person feels.

    Start with the therapy that intrigues you, is available to you, and is within your budget. For advice on incorporating alternative therapies alongside your medical care, chat with your health care practitioner.

    Hydrotherapy is the therapeutic application of water. Hydrotherapy spas allow you to circulate among hot, warm, and cold pools to reduce inflammation, enhance the immune system, and promote relaxation.

    Balneotherapy is a type of hydrotherapy that uses mineral-rich, gaseous water (such as a natural spring), paired with mud applications. Research strongly supports using balneotherapy for osteoarthritis, as well as cardiovascular, digestive, respiratory, neurological, hormonal, dermatological, and stress-related conditions.

    Sauna use, whether wet, dry, or infrared, is associated with reduced morbidity and mortality and increased “healthspan.” Frequent sauna use may protect against cardiovascular and neurodegenerative disease, as well as age-related loss of muscle mass.

    Massage therapy involves the manual manipulation of the soft tissues. Many people find massage to be relaxing for the body and mind. Massage therapy may reduce shoulder pain and knee pain, and promote function among those with low back pain.

    Reflexology involves the application of pressure to specific locations on the feet, hands, and ears. Reflexology may be effective for constipation; sleep disturbances; infantile colic; and pain, anxiety, and depression among cancer patients.

    Acupuncture is a traditional Chinese medicine (TCM) practice, involving the insertion of hair-thin needles along specific locations on the body. Research abounds for the use of acupuncture for several conditions, including postpartum depression, insomnia, and tinnitus. Acupuncture also enhances overall well-being by increasing parasympathetic tone, which promotes relaxation, digestion, and repair.

    Meditation has been shown to reduce pain, depression, and anxiety, while improving memory, cognitive function, and quality of life. Meditation is associated with having longer telomeres (the caps at the end of chromosomes), which are biomarkers associated with improved health and longevity.

    Biofeedback is a technology designed to enhance the mind-body connection. Electrodes are applied to measure either skin temperature, brain activity, or muscle tension and show real-time physiological data about the efficacy of relaxation techniques. Research supports the use of biofeedback for constipation, headaches, hypertension, TMJ disorder, and ADHD.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • Cook with mint

    Cook with mint

    Cook with mint

    Fast and fresh summertime recipes

    Let’s bring the refreshing flavor of mint into the kitchen this summer. With its distinctive flavor profile and heady aroma, mint is the perfect herb to incorporate into a variety of fresh, summery dishes. Read on for inspiration and then run, don’t walk, to grab your nearest bunch of mint and whip up some delicious fresh mint dishes today.

    Mint Chip Smoothie Breakfast Bowl

    Who wouldn’t want to eat ice cream for breakfast? This cool and creamy concoction only feels like an indulgence. Packed with fiber from bananas, spinach, mint, and oats, this breakfast is sure to keep you feeling full and satisfied until lunchtime.
    Print Recipe Pin Recipe
    Servings: 2
    Ingredients Method Notes

    Ingredients
      

    • ½ cup plain yogurt
    • ¼ cup rolled oats
    • ⅔ cup packed fresh spinach leaves
    • ⅔ cup packed fresh mint leaves plus extra for garnish
    • ½ teaspoon vanilla extract
    • 3 medium frozen bananas chopped into 1 inch pieces
    • 1 ½ tablespoons raw cacao nibs plus extra for garnish
    • ½ cup fresh raspberries for garnish

    Method
     

    1. In blender, combine yogurt, oats, spinach, mint, and vanilla until smooth. Add frozen bananas and blend, scraping down sides of blender as needed, until thick and creamy. With blender turned off, fold cacao nibs into smoothie mixture.
    2. Divide smoothie into 2 serving bowls. Garnish each bowl with some extra cacao nibs, fresh raspberries, and a few mint leaves. Serve immediately.

    Notes

    Each serving contains: 307 calories; 8 g protein; 6 g total fat (3 g sat. fat); 58 g total carbohydrates (28 g sugars, 10 g fiber); 55 mg sodium

    Minted Watermelon and Rice Noodle Salad

    This vibrant summer salad works equally great as a side dish or light lunch. It also travels well. Leftovers keep well refrigerated for a few days.
    Print Recipe Pin Recipe
    Servings: 5
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons unseasoned rice vinegar
    • 2 tablespoons fish sauce
    • 1 tablespoon liquid honey
    • 1 tablespoon water
    • 1 teaspoon sambal oelek or 1 finely chopped bird's eye chili
    • 1 tablespoon + ⅓ cup loosely packed mint leaves divided
    • 1 cup snow peas ends trimmed
    • 1 cup bean sprouts
    • 5 ½ oz rice vermicelli noodles
    • 1 cup halved cherry tomatoes
    • 14 oz watermelon cut into bite-sized pieces
    • ¼ cup loosely packed Thai basil leaves or regular basil leaves
    • 2 green onions thinly sliced
    • 2 tablespoons roughly chopped toasted peanuts (optional)
    • 1 lime cut into wedges for serving

    Method
     

    1. In small bowl, whisk together rice vinegar, fish sauce, honey, water, and sambal oelek or chopped chili until well combined. Finely chop 1 Tbsp mint leaves and stir into dressing. Set aside while preparing salad, or transfer to airtight container and refrigerate for up to 1 week.
    2. Bring large saucepan of water to boil over high heat. While water is coming to a boil, prepare ice bath by placing a couple of handfuls of ice into large bowl and covering with cold water. Set aside.
    3. Blanch snow peas in boiling water for 10 seconds. Using slotted spoon, transfer to ice bath for 1 minute before placing on clean kitchen towel to drain. Repeat blanching and ice water bath treatment with bean sprouts, taking care to blanch bean sprouts in boiling water for only 5 seconds. Place bean sprouts to drain on clean kitchen towel alongside snow peas.
    4. Cook rice noodles according to package instructions and place in large bowl. Add about half the reserved dressing and toss to combine.
    5. Cut snow peas into bite-sized pieces and add to bowl with noodles along with bean sprouts, cherry tomato halves, watermelon pieces, torn basil leaves, green onion, and remaining 1/3 cup torn mint leaves. Drizzle with remaining dressing before gently tossing all together. Pile onto serving plates and garnish with a sprinkling of chopped peanuts, if using, and lime wedges.

    Notes

    Each serving contains: 215 calories; 6 g protein; 2 g total fat (0 g sat. fat); 45 g total carbohydrates (11 g sugars, 4 g fiber); 590 mg sodium

    Sweet Mint Pesto with Grilled Peaches

    For this recipe, sun-kissed peaches are used; however, other fruits such as pineapple, mango, nectarine, or plums would work equally well. Paired with a refreshing minty pesto sauce, this speedy dessert is sure to be a hit at your next BBQ.
    Print Recipe Pin Recipe
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 cups packed fresh mint leaves
    • 4 tablespoons grapeseed oil divided
    • 2 tablespoons olive oil
    • ¼ cup raw pine nuts, raw cashews, or raw sunflower seeds
    • 2 tablespoons honey
    • 1 teaspoon vanilla extract
    • Pinch of salt
    • 4 ripe peaches
    • Your favorite vanilla ice cream to serve, if desired

    Method
     

    1. Preheat barbecue grill to medium-high.
    2. While barbecue preheats, make mint pesto sauce. In blender, place mint, 3 Tbsp grapeseed oil, olive oil, pine nuts, honey, vanilla, and salt. Blend, scraping down sides of blender jug as needed with rubber spatula, until pesto is mostly smooth, about 30 seconds. If pesto is too thick, thin with water, adding 1 Tbsp at a time until desired consistency is achieved.
    3. Cut peaches or your chosen fruit in half and discard pits. Rub cut side of fruit with some of the remaining 1 Tbsp grapeseed oil. Place fruit cut-side down on preheated grill and cook, moving as needed so fruit does not burn, until warm and grill marked, about 2 minutes.
    4. To serve, divide grilled fruit among serving bowls and top with some mint pesto. While delicious just as is, topping with a scoop of ice cream is highly recommended, as it gives the final dish more depth and richness.

    Notes

    Each serving contains: 271 calories; 4 g protein; 19 g total fat (2 g sat. fat); 26 g total carbohydrates (21 g sugars, 5 g fiber); 70 mg sodium

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Get ready for virus season

    Get ready for virus season

    Get ready for virus season

    Helping your kids through infections

    In the wake of a surge of respiratory infections, parents are looking ahead with some trepidation and wondering how we can best support our kids. Dr. Caroline Meyer, a naturopathic doctor with a passion for pediatric medicine, shares her strategies for surviving the upcoming virus season.

    Virus basics

    Unlike bacteria, viruses lack their own cellular structure. Viruses are simply strands of genetic material that hijack other cells to drive ongoing replication and spread. Antibiotics are completely ineffective against viruses.

    Antiviral medications do exist for the flu, RSV, and COVID-19 but benefit only those at high risk of complications. For most people, our immune systems are the ones doing the heavy lifting of clearing infection and restoring health. Supporting immune function is the key to coping with viral infections.

    Avoid going viral

    Meyer highlights the importance of healthy habits, mental health, and nutrient testing for infection prevention.

    Sleep

    Sleep has a significant role in immunity. Bedtime screen use disturbs sleep, and poor sleep can lead to more infections. Reinforcing bedtime routines and limiting nighttime access to devices can build immunity.

    Movement

    Movement is the perfect immune system primer. In a study of preschoolers, kids moving less had more frequent and more severe infections. Exercise also improves sleep quality, providing indirect but important immune effects. Get kids (and yourself) out and moving daily.

    Diet

    Diet matters. Children who eat more fruits and vegetables get fewer infections.

    Mental health

    Emotional distress impairs the immune system and has impacts on food choices, sleep patterns, and exercise. Reach out for support if mental health challenges are present in your family.

    Nutrient deficiencies

    Nutrient deficiencies can undermine immunity. Low stores of iron and zinc can also reduce resistance to infection. Get your kids checked for deficiencies if they’re having recurrent infections.

    When to get help

    While many infections can be managed at home, urgent care is needed in the following cases.

    • difficulty breathing or blue lips
    • dehydration (not urinating, dry lips)
    • pain that doesn’t improve with medication
    • seizure
    • fever in kids 12 weeks or younger

    If your parental spidey-senses tell you that something is not right, take your child to hospital.

    Want more immune support?

    Talk to your health care practitioner about these supplements.

    SupplementBest form for kidsActions
    vitamin Ddropsdeficiencies are associated with higher infection rates and longer/more severe illnesses
    probioticspowder or liquidcan prevent diarrhea associated with antibiotic use; may reduce duration of colds
    zinclozengesreduces number of ear infections and speeds recovery

    Take action against viruses!

    • Wash, wash, wash your hands. Handwash before eating, after bathroom use, and on return from outside your home.
    • Stay home when sick. Keep your cold to yourself!
    • Cover nose and mouth when sneezing. Use a tissue or sleeve.

    Dr. Gillian Flower, ND

    Article Courtesy of Alive Magazine

  • Kids create communities

    Kids create communities

    Kids create communities

    Help them find strength, support, and belonging

    A close community can give our children a sense of belonging, help them develop key social and emotional skills, and provide them with support as they grow. As parents and caregivers, we can help our children find their communities and foster these key connections.

    A sense of belonging

    How important are community connections? “They are fundamental for childhood development,” says mother, former teacher, and registered clinical counselor Laura Henderson. “We need a sense of belonging. We’re not meant to go through life alone.”

    In addition to creating a sense of belonging and helping with development, a strong and supportive community can provide young people with

    • safe people to turn to in times of trouble
    • access to various resources and a network of people for potential future opportunities
    • positive examples of diversity, cultural differences, and new perspectives

    Something you give, something you gain

    Elaine Su is a mother, teacher-librarian, writer, and equity, diversity, and inclusion advisor who also champions the value of community. “You can’t care for that which you don’t care about, so I believe it’s vital that our kids care about the people around them, and vice versa,” Su explains.

    Therefore, community teaches children that they matter, but it also teaches them that they’re not the only ones who matter. “Community is both something you gain from and something you give to,” Su says. “I want children to learn that we all have little and big roles to play in building and sustaining community.”

    How to build a community

    Community for very small children may include close family members and daycare or preschool teachers. Gradually, their communities will grow to include other familiar adults that they interact with often (such as neighbors, librarians, or mail carriers), plus friends. Older children will start to build community connections at school, at extracurricular activities, and perhaps even online.

    According to Henderson, helping our children find and maintain positive relationships can often be as simple as modeling these positive relationships in our everyday lives. “Our children watch and pick up on everything we do, including how we speak to, and connect with, people in our communities—even how we relate to our partners!” she explains.

    Internet communities

    Online connections can be meaningful, joyful, and important for young people: a child interested in a niche hobby might connect with like-minded kids, for example. The key is staying safe online. Parents can help by staying closely involved, setting rules, teaching their kids about privacy and media literacy, and setting up parental controls.

    Don’t let the kids have all the fun!

    This is the perfect opportunity to foster your own community connections too.

    • Sign up for a course or join a program through your local recreation or cultural center.
    • Take part in community events and celebrations.
    • Attend city hall meetings.
    • Make a weekly coffee date with a friend (or group of friends).
    • Chat with your neighbors.
    • Volunteer with a local nonprofit organization.

    By Leah Payne

    Article Courtesy of Alive Magazine